Wednesday- September 10, 2014

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

warm up

450m run

then…

55 wallballs

"Bell"

3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

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Westside

Max Effort Upper 

Paused Bench to 1 Board

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

-JM Press

3 sets x 5 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-Machine Curls
5 sets x 10 reps
H.A.P

-ABS

Hybrid

Max Effort Upper 

 -Snatch 85%x 1, 90%x 1 

- Clean & Jerk 85%x 1, 90%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS